Cereals and Diabetes

Epidemiological studies advocate that high-fiber diets decrease the risk of type 2 diabetes, while data on Mediterranean diets, fat quality, minerals, vitamins, micronutrients and phytochemicals are inconsistent in this matter. An increase in dietary fiber normally means more grains. However, most evidence favors soluble fiber from fruits and vegetables, while insoluble fiber, which is dominant type of fiber in grains, seems less beneficial

A possible drawback of whole grains and beans is their content of plant lectins. The best studied cereal lectin is WGA, while gliadin, which also has lectin properties, has barely been investigated. The wheat lectin binds strongly to the insulin receptor and activates it more intensively thaninsulin, and with a longer duration, a fact that suggests that it may cause insulin resistance. However, the significance of these findings for glucose tolerance is unclear.

Researches among birds show that cereals can influence glucose metabolism in a potentially negative way. Those species of birds that are natural seed eaters control their blood sugar differently compared with other birds, and can manage quite well after the insulin-producing process. Shortly after elimination, temporary insulin-dependent diabetes develops and insulin treatment is mandatory, but after a period of recuperation, insulin therapy is no longer needed to preserve normal blood sugar levels. In contrast, non seed-eating birds behave like humans and are frequently dependent on supplementary insulin after removal of the relevant cells. Now, why should seed-eating animals have this particular characteristic unless it is a defense against something in the seed that can eventually destroy their cells?

Useful Video

LESS IS MORE

Third time isn't always lucky. Warming up for too long could slow your sprinting, found a study. Athlets who completed three sets of lower-body dynamic stretches, such as buttock kicks and knee raises, sprinted more slowly than those who did one or two sets. More than 10 minutes of dynamic activity can cause acid build-up that slows you down.

UP FOR STRENGHT

It's time to upgrade your routine. By doing just a few more sets, you can gain a lot of extra strength, a study says.

Lifters who performed eight sets of a movement twice a week were about 20 per cent stronger.

It it recommended that you start your workout with heavy sets of bench presses, squat or deadlifts.

RAISING CANE

Does your brekky make you soar out of the door, then send you crashing back to Earth once you hit the office?

You could be coming down from a sugar high.

A study says that two out of three cereals are made up of at least 26 per cent sugar by weight.